Finished work and had my preworkout meal a bit late then hit the gym, it certainly didn't settle in time which did cause some discomfort whilst working out. I felt the workout went well but I know I could have done better, silly mistake but will know for next time.

Workout & Cardio: 7/10

Day 2 on creatine

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

16 Minute Run1% InclineDistance: 1.58 slipped at work and went over on my ankle, so I took it easy on my run but I think its fine as there was no pain or soreness.Was a bit grumpy today at work, not sure why? I slept well, have been eating well, maybe I need to go up a little more in my food, will keep an eye on this and make changes soon.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Legs have been really sore since the Half Marathon on Sunday and my whole body seems to be struggling to recover from it. There were a few hills to climb and the weather was nice but that was about the only difference from my training, I guess it just took it out of me.The experience of running a Half Marathon was AWESOME and i'd definitely do it again next year.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

DB Shoulder Press: 35/10, 40/10, 52/6 - Went a on this weight and was happy I got my 6, stay on this weight and get at least 8 next week.Lateral Raise: 12/10, 22/7 - Felt AWESOME, I got 7 full reps on this new weight and managed a few half reps until I had nothing left.Low Pulley Raise: 17.5/5.5 - Use 15lbs, going up by just 2.5lbs seemed a huge jump, will use 15lbs and build up my reps.Reverse DB Flyes: 12/10, 25/11 - Go up to 27lbsTricep Pushdown: 42/12, 65/11,3 - Go up to 67lbsLying Tricep Extension: 30/12, 45/5.5 - Stay on 45lbs, I did a rest pause set on previous exercise which left me feeling like I had nothing left for this exercise, but triceps are feeling great.Seated Tricep Press: 35/12, 60/6 Stay on 60lbs

Cardio - N/A16 Minutes High Intensity1% InclineDistance:

Need to rest my legs for a few more days before I get back into running.

Body weight: Unknown

Workout & Cardio: 6/10

Had an early night and got up at 5am for the gym, my body still feels slightly off from the marathon but I wanted to get back into my weight training so I was back at the gym today. I got to the gym a few minutes late and decided to skip my warm up which was a mistake as it always makes me lift better. The first exercise seemed heavier than it was and then I loosened up and got into it.Feel sleepy tired today, will use this week to get myself back into the routine of going to the gym and next week I will bring back my cardio.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

I have increased my calories again this week by adding some more coconut oil and protein powder bringing me up to:Calories: 2788Protein: 190.8Carbs: 303Fats: 104.6

My goal is to build muscle and I know I need to increase my food to make this happen, I have previously had a fear of just getting fat from eating to much but I know if I eat enough clean food I can build muscle without putting on to much fat.Instead of constantly changing my food I plan to keep it the same or gradually increase it by reviewing my weekly progress.

This is the start of my 12 month challenge to build a better body.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Todays workout was the best in a long time and I think it was all down to being more mentally focussed and it was such a powerful tool tonight, I felt great beating my previous reps/weights. Great work tonight, I need to treat every workout and every body part the same as tonight.Workout: 8/10

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

DB Pullover: 45/12, 75/6 - Stay on 75lbs, this was the last exercise rather than the first so was pretty tough.Close Grip Pulldown: 85/10, 130/12,4 - GO up to 135lbslbsOne Arm Row: 40/12, 60/11,4 - Go up to 65lbsWide Row: 70/10, 110/9.5,3 - Stay on 110lbsDeadlift: 60/10, 110/10,3 - Go up to 115lbs

Workout: 7.5/10

Cardio - N/A

16 Minute Run1% InclineDistance:

Awesome workouts this week, really happy with the progress I am making because I am focussing so much more and I have a purpose rather than just turning up at the gym.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Forgot to add that is a great looked medal as well !! How did you feel in the hours and days after the race? Much soreness or not too bad?

Actually after the run I really found it difficult to eat much, must have been the trauma on my body from the run. Other long runs I have done I just demolish food but not after the half marathon. My legs were a bit weak for a few days but I think what I noticed the most was the hunger, I felt like I could just eat constantly for about a week after, but I tried to keep my food clean after the next days treat meals.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

Seriously pulled my shoulder today, I have such tight muscles which I think its due to the hours I put in at work this weekend. I will book a massage to try and ease the tension, after this workout I spent about 25 minutes stretching and using the foam roller.

_________________"Knowing is not enough; we must apply. Willing is not enough; we must do."-Bruce Lee

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.-Arnold Schwarzenegger

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